How to Do Dumbbell Hammer Strict Curl

Dumbbell Hammer Strict Curl is a biceps exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Biceps

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Hammer Strict Curl

  1. 01Stand tall with a dumbbell in each hand using a neutral grip so palms face the midline of the body.
  2. 02Pin the elbows to the hips and inhale while bracing the core to prevent any torso sway.
  3. 03Curl the weights toward the shoulders while maintaining the vertical orientation of the dumbbells.
  4. 04Contract the biceps hard at the top of the range before slowly lowering the dumbbells to full elbow extension.
  5. 05Maintain a tight grip on the handles throughout the set to increase forearm activation.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Hammer Strict Curl

Primary Stabiliser Inactive

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Primary movers

  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the elbows fixed at the sides of the torso to ensure the brachialis and biceps perform the work without shoulder intervention.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Hammer Strict Curl questions

What muscles does Dumbbell Hammer Strict Curl work?

Dumbbell Hammer Strict Curl is catalogued as a biceps exercise in A90 Training Club, with the biceps as its primary muscle group.

How do you do Dumbbell Hammer Strict Curl correctly?

Stand tall with a dumbbell in each hand using a neutral grip so palms face the midline of the body. Pin the elbows to the hips and inhale while bracing the core to prevent any torso sway. Curl the weights toward the shoulders while maintaining the vertical orientation of the dumbbells. Contract the biceps hard at the top of the range before slowly lowering the dumbbells to full elbow extension. Maintain a tight grip on the handles throughout the set to increase forearm activation.

What is the A90 coach tip for Dumbbell Hammer Strict Curl?

Keep the elbows fixed at the sides of the torso to ensure the brachialis and biceps perform the work without shoulder intervention.

Is Dumbbell Hammer Strict Curl suitable for beginners?

Dumbbell Hammer Strict Curl is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Hammer Strict Curl?

Dumbbell Hammer Strict Curl uses dumbbell.

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